JMARIES51's SparkPeople Blog JMARIES51's Blog on SparkPeople, home of free diet plans and a healthy living community Days 98 New Year's Resolution <img src=""> <BR> <BR> In today's lesson we asked to write a New Year's Resolution, but with a different twist. We are to assume that we have reached our goal weight - The date is: <BR> Dec 17, 2015 - <BR> <BR> I now weigh 135 pounds. <BR> <BR> I am pleased with my new amount of energy and ability to move my body. I love feeling confidant when I am out moving through the world. <BR> <BR> My body feels healthy and slim. <BR> <B... Wed, 17 Dec 2014 16:16:58 EST Day 97 - Use What Works <BR> <img src=""> <BR> <BR> Today's lesson is about going back and looking over what has worked for me in the past and then pull out those great strategies and do them again. <BR> <BR> Here are the strategies that work best for me: <BR> <BR> 1. Stay consist - this happens when I chart everything. That means that I write down all the food I am consuming in the day, all the exercise that I am doing, and chart all the other goals th... Tue, 16 Dec 2014 11:31:17 EST Day 96 What Will It Take? <BR> <img src=""> <BR> Are you have trouble staying one track with your goals or intentions? Today's lesson is about breaking your goals down into smaller steps that you can accomplish easily. So for instance, I have an intention to gain more strength in my knees. So what I am doing in order to achieve this is that while I am walking I will stop and do some knee bends while holding onto my walking stick. Also, when I am getting out o... Mon, 15 Dec 2014 17:33:41 EST Day 95 Set Your Intentions I love today's lesson. It is about setting intentions and then setting specific actions that will help you achieve them. In this lesson intentions could be used interchangeably with goals. <BR> <BR> <img src=""> <BR> <BR> Today I set an intention to get more strength in my legs. My first action was to do a few knee bends because I find that it is getting harder for me to get down on my hands and knees to clean. So I will do a few ... Fri, 12 Dec 2014 18:02:58 EST Day 94 Three Columns of Weight Loss In today's lesson we once again go back to the beginning and take a look at evaluating our days. This is a tool to help with maintenance. The days will fall into one of three columns: <BR> <BR> 1. Weight loss - a day when you know you have managed to stay within a restricted amount of calories, had proper hydration, and have expended the right amount of energy. <BR> <BR> 2. Maintain - a day when you eat healthy, exercise, and know that you have not overeaten, but have eaten a few extra ... Thu, 11 Dec 2014 11:52:38 EST Day 93 20- year Plan <img src=""> <BR> <BR> In today's lesson we are asked to create a plan that will work for the next 20 years. Since I am about to turn 64, I imagine planning for 20 years is a bit unrealistic, but that's ok. Maybe if I have a great healthy plan I will have 20 healthy years ahead. <BR> <BR> <img src=""> <BR> <BR> I am not going to write my 20 year plan here, but basically it will... Wed, 10 Dec 2014 17:05:48 EST Day 92 Accept The Solution <img src=""> <BR> <BR> As I come to the end of the 100 days of weight loss, I find that the lessons are drawing me to a point of knowing that my weight loss and healthy living is a journey that will be ongoing for the rest of my life. My job here is to either accept the solution of living healthy or accept that I will be obese for the rest of my life. Linda Spangle has a sentence that puts it into perspective: <BR> <BR> "Look at it t... Tue, 9 Dec 2014 12:51:05 EST Day 91 - Obesity Is a Condition In today's lesson Linda Spangle writes about obesity as a condition, not unlike other health problems that a person might have to learn to manage and live with. Although this is not new news to me, I am always kind of taken aback when I really think about this excess weight on my body as a condition that I will live with for the rest of my life. <BR> <BR> <img src=""> <BR> <BR> Since I have lived with this condition since I was aroun... Mon, 8 Dec 2014 12:57:13 EST Day 90 Live "as if" Today we get to go back to yesterday's exercise and pick one of the items on the list and all day long act "as if" the thing is true. The item I am picking is - smiling and laughing at all of life. <BR> <BR> I like to call today's exercise the day of: <BR> <img src=""> <BR> <BR> When I was in medical assisting school we had to come to class everyday dressed in our uniform for the office. We had to role play everyday for a year and a h... Fri, 5 Dec 2014 11:35:20 EST Day 89 At My Best I Am.... Today's lesson is about remembering the times when you felt at your very best and then make a list. Read the list out loud and read it often. Put the list in a place where you can reach for it and read it whenever you are feeling your confidence dropping. <BR> <BR> <img src=""> <BR> <BR> I was just thinking that this is kind of like writing a resume for hiring yourself to be your own best friend. <BR> <BR> When I am at my best I... Thu, 4 Dec 2014 18:57:15 EST Day 88 - I DO CARE! <img src=""> <BR> <BR> Everyday - day in and day out - it is difficult to keep up the motivation to care about eating healthy and exercising, especially when it hasn't been set up as a lifestyle. And truthfully I bet even people who are absolute health freaks have times when they would like to eat a something unhealthy or not exercise. <BR> <BR> For today's lesson we are asked to make a sign that says I DO CARE. And when you feel tha... Wed, 3 Dec 2014 13:37:26 EST Day 87 Old Habits Today's lesson is about getting rid of old habits that are not serving your healthy lifestyle. The exercise is to write a list of the old habits and then go back and write how you will change this behavior so that you don't fall back into that old habit. <BR> <BR> <img src=""> <BR> <BR> Some of the old habits that I have managed to break are: <BR> <BR> 1. Eating ice cream every night at bedtime <BR> 2. Eating a piece of chocolate j... Tue, 2 Dec 2014 13:29:24 EST Day 86 Minimize the Damage I love that I am now on day 86 of the 100 days of weight loss and today's lesson. This lesson is perfect for the holiday season and any other unexpected days that could be filled with over indulgence. <BR> <BR> What we are to do today is to come up with 3 ideas of how to deal with these situations. My ideas are this: <BR> 1. When preparing a dessert for a party, choose to make something that I don't like. Yesterday I made an apple cake with raisins for a birthday party. I dislike rais... Mon, 1 Dec 2014 13:45:29 EST Day 85 - LET IT GO! <img src=""> <BR> <BR> I had to laugh about today's lesson. My granddaughter loves the song "Let it Go" from the movie Frozen. She will sing it over and over and over again. And she acts out the parts of the princess (or is it a queen?). When I actually googled the lyrics to the song I was pleasantly surprised at what a great lesson there is in this song. <BR> <BR> Anyway, to get back to Let It Go on our 100 days of weight loss -... Sun, 30 Nov 2014 13:42:47 EST Day 84 The Expectation Square Today's lesson is about widening your expectations in life to avoid disappointment. <BR> <img src=""> <BR> You are to draw a small square and write all of your expectations in it. And then draw a larger square where you can rewrite the expectations with adding a wider view that could also be ok. The gist of this assignment is that with fewer disappointments in life, a person might feel less frustrated and this will help dissolve some... Sat, 29 Nov 2014 12:48:40 EST Day 83 No More Deprivation Today's lesson is about deprivation. When learning to eat healthy and change your habits to good choices a person can feel deprived of the food that they used to eat. A really good example of this is Thanksgiving holiday. When I was young we used to start Thanksgiving in the morning with donuts and scrambled eggs. Then for lunch we had homemade dinners rolls and fruit salad. During the day we would munch on chips and dips and cheeses. Then the big dinner would be full of salads, rolls, ... Wed, 26 Nov 2014 12:41:53 EST Day 82 Last-straw Eating <img src=""> <BR> <BR> Today's lesson of last straw eating is a continuation of yesterday's lesson on chain of events. This is where you end up eating something totally unplanned and probably more than you would want to because you are kind of at your whit's end. <BR> <BR> For me this usually happens at a time when I am really tired. Since I have retired this isn't really something that happens during my day. I spend a lot more ti... Mon, 24 Nov 2014 13:14:12 EST Day 81 Unhook the Chains I have taken a couple of days to think about Day 81 before I blogged about it. In the lesson for today we are asked to take a serious look at the chain of events that leads us to an emotional eating event. What you do is trace back from the event and ask what happened, and what else and what else. Once you have identified the problem you can come up with a solution to change the outcome. <BR> <BR> <img src=""> <BR> <BR> The reason ... Sun, 23 Nov 2014 12:47:38 EST Gone But Not Forgotten <img src=""> <BR> Today would have been my Mom's 92nd birthday. She was a great lady and her legacy lives on through her children, grandchildren, and great grandchildren. <BR> <img src=""> <BR> <img src=""> Sat, 22 Nov 2014 15:17:15 EST Day 80 Get a New Title I am my own SUPERHERO! This was the title I gave myself the last time I worked through 100 days of weight loss, and I still think it applies to me today. <BR> <BR> As a SUPERHERO I am able to walk and jog as many minutes and hours and miles that I want. <BR> <BR> <img src=""> <BR> <BR> As my own SUPERHERO I only need to look as far as a mirror to see the person that I know will help me through the toughest times. I meet my daily c... Thu, 20 Nov 2014 11:40:07 EST Day 79 Live as a "Healthy Person" <img src=""> <BR> A Healthy Joann <BR> <BR> Hopefully this picture will turn out and not be too small. Anyway, today's exercise is to draw a stick figure of me and then make labels on it that depict the areas in my life. For each area I will say how I plan to make my life healthier. <BR> <BR> 1. Eating - Choose fruits instead of pastries, eat as many veggies as I can to replace the chips, etc., plan healthy meals, make shopping li... Wed, 19 Nov 2014 12:59:54 EST Day 78 Ditch the Critic No matter what you say or do to me, I am still a worthwhile person. This is the lesson for Day 78 of 100 Days of Weight Loss. <BR> <BR> Without writing about my past, let's just say that I have been working on this lesson for several years. <BR> <img src=""> <BR> <BR> Now that I am able to stand up for myself with people in my own family, and I have eliminated any outsiders that might be critical, the only person to harness is myse... Tue, 18 Nov 2014 13:10:45 EST Day 77 The Healing Power of Rituals I love rituals. Today's exercise is about finding rituals that help you heal. This is easy for me. From the start of my day to the end of my day I am all about rituals. <BR> <BR> In the morning my first ritual starts before I get out of bed. I take a few moments to set my mind into having a good day. <BR> <img src=""> <BR> If I have had trouble sleeping I like to plan how I am going to get some rest during the day. If I am troub... Mon, 17 Nov 2014 12:50:08 EST Day 76 Emotional Safety Today's exercise is about creating a spot in your home where you can go to "be" in your emotional safe place. It can be a nice stuffed chair, a corner of the room, wherever you can go and surround yourself with things that make you feel good. <BR> <BR> I live in a pretty small house, but I realized that I have a couple of places that I consider my safe place. One of these spots is a corner of my bedroom where I do my writing. I have books that I am reading on a shelf, my laptop on a tab... Sat, 15 Nov 2014 12:45:12 EST Day 75 - Small Wins <img src=""> <BR> <BR> I love today's lesson. It is about making a list of all your small wins and then reading them everyday. Once again it is all about reprogramming the brain for success. <BR> My list of small wins: <BR> 1. Taking a walk everyday with the dogs <BR> 2. Drinkinig 8 glass or more of water everyday <BR> 3. Checking in with Sparkpeople everyday, and blogging most days <BR> 4. Reaching day 75 in 100 days of weight l... Fri, 14 Nov 2014 17:05:38 EST Just had to post it <img src=""> Wed, 12 Nov 2014 18:54:47 EST Day 74 Watch for Rainbows I just love how sometimes the perfect subject comes up on the day that you either need it, or someone else you know needs it. <BR> <BR> Today's exercise of watching for rainbows is about not giving up just because you have a bad day. Instead, learn to cultivate your attitude of gratitude. <BR> <img src=""> <BR> <BR> This morning someone close to me was having a very bad day. I told her to find some funny videos on YouTube and wat... Wed, 12 Nov 2014 17:20:54 EST Day 73 All or Nothing I would like to say that I used to be a perfectionist, but unfortunately I know I still suffer from some of this all-or-nothing thinking. <BR> <img src=""> <BR> <BR> Just trying to write this blog I took an hour searching for the right visuals that I wanted to include in it. Then I had to laugh at myself because I realized what I was doing. I think the worst part about trying to always get it right is how much it paralyzes me to get... Tue, 11 Nov 2014 12:30:37 EST Day 72 Sneak Eating <img src="">I used to be a huge sneak eater. Sometimes at work I would buy a big bag of M&M's and open my drawer and put one or two in my mouth and let them melt. Oh how wonderful it felt to relieve my stress with some nice smooth chocolate. But in reality what was I really doing? Why did I feel like I had to sneak? -- It was interesting to take a look at these dynamics now after months of not being at work. <BR> <BR> I worked with... Mon, 10 Nov 2014 12:33:24 EST Day 71- It's Too Hard Do you ever find yourself getting discouraged and thinking it is just too hard to stay on a diet or an exercise regime? Today we are again dealing with the psychological blocks that we tell ourselves and start believing as truth. <BR> <BR> Whenever you start to think something is too hard, go back and make a list of all the things in your life that you have done that were difficult, but you did them anyway. <BR> <BR> Here is a short list of some difficult times I have gotten through in ... Fri, 7 Nov 2014 19:29:38 EST Day 70 - No Good or Bad Today's lesson continues from yesterday's and it is all about giving up judgmental behavioral codes about food and eating. Yesterday was about giving up the notion of cheating in regards to food, today it is about Good and Bad. <BR> <BR> <img src=""> <BR> <BR> This concept has proved to be difficult for me to give up, not because I don't want to, just because I have practiced it for so many years. I tend to villainize junk food as ... Thu, 6 Nov 2014 11:21:11 EST Day 69 - No Cheating Allowed <img src=""> I used to be an all or nothing thinker and this often included some very destructive self talk. One of the things I would say to myself is that I had cheated on my diet. In today's lesson Linda talks about giving up the notion of cheating in regards to food. Cheating is a word that implies something illegal and/or immoral. Imagine you come upon this choice: <BR> <img src=" Wed, 5 Nov 2014 18:51:40 EST Day 68- I had a pause If you have a temporary eating blip, just remember: <img src=""> <BR> It is only a pause in your plan. <BR> Imagine that you stop, think about what caused your blip, then hit the: <BR> <img src=""> <BR> And best of all: <img src=""> Tue, 4 Nov 2014 20:07:37 EST Day 67 - Never say "I Blew It" NEVER SAY: <BR> <img src="">Today's lesson is about saying "I blew it" and using this as an excuse to give up and quit. <BR> <BR> This is one of the best things that I have learned over the years. I used to be a huge binge eater and binge dieter. I guess I would call that an all or nothing personality disorder. I would start dieting and exercising and stick with a plan for a few months, start to see good results, then something woul... Mon, 3 Nov 2014 12:20:43 EST Day 66 - Don't Even Start <img src=""> <BR> When you feel yourself battling against taking a taste of something that you know is a trigger food, be sure you have a good phrase to keep in your head that will automatically make you stop and think. Repeat this phrase over and over again until you know you will stop yourself from digging into that food that you momentarily think you want. <BR> <img src=""> Anothe... Sun, 2 Nov 2014 14:57:52 EST Day 65 Stimulus Narrowing <img src=""> <img src=""> <img src=""> <img src=""> <BR> Today's lesson is quite simple. When you find your mind start to wonder to the crackers in the cupboard, or the ice cream bar in the freezer, or the last piece of anything left over from dinner, JUST SAY NO! If you know ... Sat, 1 Nov 2014 17:47:41 EST Happy Halloween <img src=""> <BR> I guess I am a bit old fashioned but I loved Halloween when we were kids and it wasn't so commercialized. It was a holiday for the kids and we used to make our own costumes, not buy them. And if you only had a sheet, well, guess what? You were a ghost with a 1,000 other ghosts. And that was ok. <BR> <BR> In the small town where I grew up everyone knew who gave out the "big" candy bars. And it was ok to get a hom... Fri, 31 Oct 2014 11:04:07 EST Day 64 Instant Tools for Triggers My plan of instant action to fight food triggers. <BR> <BR> 1. <img src=""> <BR> <BR> 2. <img src=""> <BR> <BR> 3. <img src=""> <BR> <BR> 4. <img src=""> Thu, 30 Oct 2014 13:58:45 EST Day 63 Buffers Today is Day 63 of 100 days of weight loss by Linda Spangle. And today I get to deal with buffers. As she explains it a buffer is putting lots of space between you and the foods that can be a trigger for you. How you do this is to clear the house of these foods and then commit to never bringing them into your home again. <BR> <BR> I have a lot of foods like this and have over the years eliminated a lot of foods that never come home with me. But lately I have let down and my guard and b... Wed, 29 Oct 2014 12:01:02 EST Day 62 - Non-food triggers Habits that involve foods is a huge trigger for me. In fact I would say that this is perhaps the biggest area that I have to constantly work on. This can be the habits that were created at a very young age, like eating popcorn with movies, having pizza for special family events, potato chips for holidays, candy, cookies, etc for any special occasion. It is also the eating a bowl of ice cream before bed, the special Starbucks coffee every morning before work, and the hot dog when shopping a... Tue, 28 Oct 2014 18:33:44 EST Day 61 Food Triggers <img src=""> <img src=""> <BR> <BR> They are everywhere. What are they? Food triggers. It can be pictures of food, advertisements on TV, shows on TV, billboards, people talking, sights, sounds, and smells of food. You can't escape them. Even here on Spark, when you log in, advertisements are all over the pages of delicious food. <BR> <BR> So if you can't escape them, What to d... Mon, 27 Oct 2014 16:51:50 EST Day 60 - create a stop sign <img src=""> <BR> Today's exercise is to create an instant response plan that you can utitize without thinking when facing a time when you want to eat (and aren't hungry). <BR> This is really a good idea and I have used it many times when I knew I was just having a craving and didn't really need to eat anything. Depending on where I am and how much time I have these are my favorite go to instant responses. <BR> <img src="http://photos-a... Sat, 25 Oct 2014 14:53:10 EST Day 59 Heart Hunger "Insteads" Today's exercise is to come up with some good ways to feed the emotions of your heart instead of using food. My favorite "instead" are: <BR> <BR> 1. Meditation <BR> 2. Take a long bath, lighting a candle, using bubbles <BR> 3. Cleaning - ok, this is kind of crazy, I know, but it always makes me feel better <BR> 4. Gardening - even pulling weeds for a few minutes helps <BR> 5. Grooming my dogs, brushing them, cleaning their ears, clipping nails <BR> 6. Dancing around the house to my favorit... Fri, 24 Oct 2014 18:48:55 EST Day 58 Heart Hunger Thank goodness I don't really think I have any heart hunger. Today's exercise is about the type of foods that you reach for when you are feeling depressed, lonely, wishing for a new relationship, etc. <BR> <BR> I guess for me the times that would qualify for this type of heart hunger might be when something is going on with my kids that I don't have any control over. I used to feed these emotions a lot in the past but thankfully I have learned that they have to have their own challenge... Thu, 23 Oct 2014 20:26:21 EST Day 57 Head Hunger "Insteads" Today's exercise is to make a go to list of things to do instead of eating. <BR> My list is: <BR> 1. Blog or read blogs here on Spark <BR> 2. Answer emails <BR> 3. Go for a walk <BR> 4. Jump on my exercise ball for a few minutes <BR> 5. Drink a nice cold glass of water <BR> 6. Meditate for 10 minutes <BR> 7. Read or Write <BR> 8. Call a friend <BR> 9. Brush the dogs, clean their ears, brush their teeth <BR> 10. Answer emails <BR> 11. Watch some inspirational videos on YouTube <BR>... Wed, 22 Oct 2014 11:40:57 EST Day 56 - Head Hunger <img src=""> <img src=""> <img src=""> <BR> These are my foods that call my name when I am probably not hungry but want to feed my emotions. They range from crunchy to creamy to crunchy creamy. The situations that might cause me to start craving these foods usually are something stressful. It could be having to fill out forms, ... Tue, 21 Oct 2014 18:07:16 EST Day 55 - Food is the Consolation Prize Today's exercise is about using food as a consolation prize for really letting you feel the feelings that you are going through. <BR> <BR> My most recent bout of overeating was triggered by my brother's death 2 weeks ago. We weren't very close in age, nor were we emotionally close. But I think grieving is a very difficult emotion to understand. It isn't really that I needed someone to help me through it. It is kind of like facing my own mortality. Sometimes I think the only comfort th... Mon, 20 Oct 2014 13:52:08 EST Day 54 Eating to Feel Better <img src=""> <BR> Sometimes I will just reach for food when really what I should be doing is drinking a nice glass of water, going for a walk, taking a nap, or just relaxing. When I do this kind of eating, it is usually junk food that I reach for. <BR> <BR> So today's exercise is to stop and analyze what is really going on when you feel like reaching for something to eat. It could be that you really are hungry. If that is true, then e... Sun, 19 Oct 2014 15:36:29 EST Day 53 Food is my best friend <img src=""> <img src="">In today's exercise we are to think about when we use food as a way to manage challenges and emotional situations. <BR> I used to use food a lot as a substitute for a friend. I had a very emotionally challenging 2nd marriage and it was during that time that I ate my way through all of the abuse. But I have been out of that marriage for 14 years. Since th... Sat, 18 Oct 2014 11:36:13 EST Day 52 - Food is an Instant Fix <img src=""> <BR> The exercise for today is to write down all the times in the day when you are likely to eat in order to avoid doing something else. Then record when you are tempted to grab food - then record your thoughts and experiences. <BR> <BR> The 2 times that I have identified as huge times when I grab food instead of doing what I should be doing is when I should be going to bed to sleep and when I want to be writing. I thoug... Fri, 17 Oct 2014 14:15:07 EST